5 things You Likely Didn't Know About the Fruit

How Many Calories Are in a Banana? 5 Things You Likely Didn't Know About the Fruit

Spoiler: You should eat them — even if you’re trying to lose weight.

Bananas contain fiber, potassium, and vitamin C, among other good-for-you vitamins and minerals.

Of all fruits, bananas have the worst reputation. People say they’re too carbohydrate-rich, have too much sugar, or contain too many calories. There’s an entire movement dedicated to making banana-less smoothies because of these worries. But can you still eat them — even if you’re trying to lose weight? Yes and yes. Here’s the truth about what this sweet and creamy fruit will do to — and for — your body.

1. How Many Calories Are in a Banana?

One medium banana (about seven inches long) comes in at 105 calories. “A banana is a perfect 100-calorie snack,” says Jennifer Davis, RDN, a regional supervisor of medical nutrition and dietary services 

2. What’s Actually in a Banana?

Well, it is mostly carbs — and that’s actually a great thing. (One medium banana packs 27 grams of carbs.)  “Carbohydrates are the primary source of fuel for muscles. You need them for your body to run on,” says Davis. A larger banana might equal two slices of bread, while a small would be equivalent to an apple or orange 

3. Are Bananas Filled With Sugar?

Yes, they do have some sugar in them — 14 g — but this sugar is wrapped up in a healthful package of 3 g of fiber and even 1 g of protein. Bananas are fat-free, and they don’t contain the added sugar that’s found in energy bars, cookies, and candy — the kind of sugar that can lead to health problems.

“A high intake of fiber helps fill you up and move your bowels,” says Davis, adding that fiber may even protect against certain types of cancer, such as colon cancer. Research published in August 2015 by the American Journal of Clinical Nutrition backs that up. Davis says that along with the naturally occurring sugar, you also get small amounts of other nutrients, like vitamin C, magnesium, folate, vitamin A, and iron. Bananas are also rife with disease-fighting antioxidants, suggests a review published in September 2016 in Food Chemistry. 

4. Should You Eat Bananas Before a Workout?

Yes! Because of a banana’s benefits to muscle function, it may be what you need to get through exercise. A study published in May 2012 in the journal PLoS One concluded that eating a banana during a workout was just as effective as an energy drink in terms of boosting performance. Besides, “a banana is a healthier source of potassium than an energy drink,” says Davis.

5. should you pair your banana with something else?

not necessarily. but if you have type 2 diabetes, you may want to eat it with a protein source, like nut butter, to help you feel fuller and potentially increase your chances for weight loss success. you can also add a mashed banana into cooked quinoa (which contains protein) for breakfast. if you have diabetes, know that bananas furthermore contain a type of fiber called resistant starch, which lowers your blood sugar response — one study published in january 2017 in nutrition bulletin showed that foods containing resistant starch like bananas may be particularly beneficial for those who have diabetes